Healthy Back is an online, self-paced course designed to support long-term back health and prevent back pain from worsening. Build healthy habits to reduce or prevent chronic back pain/discomfort, improve mobility, posture and flexibility, and increase your core and muscular strength that supports the spine.
Healthy Back is an online, evidence-informed program designed for individuals with mild to moderate back pain or those looking to prevent future back pain.
The course will teach participants how to move more safely and confidently in their day-to-day lives, and help them build sustainable movement habits to support long-term back health over six weeks. Participants will learn how to build safe movements habits, including how to safely lift loads, improve their posture and ergonomic environment, and develop a regular routine to strengthen their back and core.
This course is developed by YMCA BC and available through the YMCA BC Learn platform—a new online learning platform for continuing education, health and wellness courses, and employment supports
Printable Resources:
Improve Functional Movement
Holistic Wellbeing
Program registration steps may vary by region. Please select your region below to get started.
Find a program in the Greater Vancouver Region
Find a program in the Kamloops Region
Find a program in the Northern BC Region
Find answers to common questions about our program below.
Who is Healthy Back program for?
Anyone who wants to manage minor to moderate back pain, or those who want to protect their back from future injuries and pain, whether you do physically demanding work or are simply feeling your sore from sitting all day.
This program can be used to help manage back pain, as well as to prevent future injuries by learning good movement habits and strengthening your back and core.
Do I need prior fitness experience?
No, workouts plans are created in three levels, so even those without prior fitness experience can join confidently.
Do I need physiotherapy experience to join?
The program does not replace your physiotherapist. If you have questions, a serious injury or need a more customized program, a medical professional should be consulted.
What kinds of activities will I be doing in the program?
This program can be used to help manage back pain, as well as to prevent future injuries by learning good movement habits and strengthening your back and core. You will learn specific stretches to improve mobility, as well as strength and core activation exercises. There are chair and floor-based versions of each exercise and workout plan. Choose what works for you.
When you join the YMCA you join more than a gym. You join a community.